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Muscle cramps are very common and, in most cases, extremely painful. Health experts say our muscles cramp up for various reasons, such as overexercising, dehydration or holding a position for a prolonged period.

But don’t let muscle cramps ruin your day. Certain foods can help relieve painful muscle cramps and may help keep them at bay, too. Add these foods to your regular diet and say goodbye to muscle cramps:

Watermelon

There’s nothing quite as refreshing as biting into a cold slice of watermelon after a serious sweat session. High in both water and potassium, watermelon helps you stay hydrated and replenishes your electrolytes.

Plus, watermelon contains citrulline, an amino acid known to improve blood flow and relieve sore muscles. In fact, one study by Spanish researchers even showed that drinking just 500 milliliters (ml) of watermelon juice helped relieve athletes’ sore muscles, presumably because of citrulline.

So throw a few watermelon slices into your smoothie, add a couple to your salad or infuse some slices in water for post-workout hydration that’s sure to keep cramps at bay.

Avocado

Rich, buttery avocados are a great source of heart-healthy fats and electrolytes that help relieve cramps. These electrolytes also improve muscle contraction so that you’re less likely to experience cramps in the future.

Make avocados part of your diet by adding fresh avocado cubes to your salad or by serving your toast and eggs with avocado slices. You can even make your own guacamole for later use as a dip.

Banana

Snack on a banana or two before working out. Bananas can prevent muscle cramps because they contain good amounts of minerals, such as potassium, calcium and magnesium, that help maintain your electrolyte levels.

Pop a banana into your fruit smoothie, slice it into your grain bowl or simply enjoy a banana straight out of its peel for a light and nutritious snack.

Yogurt

Yogurt is rich in minerals that help relieve muscle cramps fast, such as calcium, phosphorus and potassium. It also gives you nine essential amino acids that your body needs to repair muscles since it is made from milk.

Plain yogurt is a healthy base for a light breakfast, but you can also have it for dessert to aid digestion. Enjoy it with your favorite fresh fruits or whole grains for a nutrient-dense breakfast parfait.

Papaya

Snack on fresh papaya slices for quick relief from muscle cramps. Papaya is packed with potassium, which can keep cramps at bay by helping your muscles relax.

Fatty fish

Salmon, sardine and tuna are incredibly rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These two are omega-3 fatty acids that have been shown to relieve muscle soreness and even joint pain.

Plus, fatty fishes are among the best sources of vitamin D, a key nutrient in relieving cramps. Serve a fatty fish for lunch or dinner as part of your regular diet to ward off muscle cramps.

Bone broth

Bone broth is an extremely nutritious stock made by simmering animal bones and connective tissues in lemon juice or vinegar mixed with water. This breaks down the amino acids and collagen in the bones and tissues.

We need collagen and amino acids to maintain strong muscles and flexible joints, among other things. Use the broth as a base for your savory soups and stews or make your own gravy with it.

Pickle juice

Glugging a glass of sour pickle juice doesn’t sound like the most attractive of prospects. But you might want to consider it the next time you feel a cramp coming on.

Studies suggest that the vinegar in pickle juice can help relieve muscle cramps fast or, at the very least, reduce the amount of time a cramp lasts.

Sweet potato

Sweet potatoes are a nutrient powerhouse. Rich in potassium, calcium and magnesium, these tubers can treat muscle cramps fast. Try them baked, roasted or mashed for a starchy anti-cramp side dish for your mains.

Coconut water

Sweet, nutty coconut water does a great job at rehydrating and replenishing electrolyte levels. This beverage is also naturally rich in minerals that relieve and prevent cramps, including calcium and magnesium.

Plus, amino acids like alanine and arginine in coconut water support muscle recovery as well. Overall, coconut water is a good choice for post-workout hydration.

Although harmless, muscle cramps can be very excruciating. Fortunately, eating certain foods can help relieve painful muscle cramps and prevent them from recurring.

Sources:

MayoClinic.org

IndianExpress.com